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ASHBURTONS’S GUIDE TO A HEALTHY LIFESTYLE KEEP ACTIVE LOSE WEIGHT ALCOHOL Being active can reduce blood cholesterol levels, help lower blood pressure, help in a weight loss programme and reduce the risks of getting diabetes or heart disease Doing regular physical activity, for example, brisk walking or cycling for 30minutes a day on at least 5 days a week ( or you could also do this in 10minute bursts) can help reduce risks of heart disease or stroke. To get the most benefit you need to be active enough to make you feel warm and slightly puffed. This will also help in the aim toward a healthy body shape - pear shape where hip is greater than waist. Unhealthy shape where waist is greater than hips. SMOKING Heavy drinking contributes to heart disease, strokes and high blood pressure Drink within sensible limits Man – up to 3-4 units of alcohol/day Women – up to 2-3 units of alcohol/day 1 unit of alcohol = ½ pint beer/larger/cider (3%5%) or pub measure 25ml of spirits or small glass wine (100ml of 10%) Smoking is a major factor toward heart disease. Stopping smoking will reduce the risk of a heart attack or stroke and in 1yr of quitting this risk is halved Stopping smoking is the most important step toward improving health Book for the smoking cessation clinic today Or ring the NHS helpline on 0845 1111142 SALT-there is a link between too much salt in your diet and high blood pressure Reducing salt intake will reduce blood pressure and risk of heart disease CHOLESTEROL-a high cholesterol is linked to heart disease. By cutting down on animal based products-meat and diary- you will lower your cholesterol FRUIT AND VEG – eat a diet including a wide range of fruit and vegetables. Aim to eat 5 portions a day HEALTHY EATING